Name: Mushroom and cauliflower frittata
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Ingredients: 150g (5oz) chestnut mushrooms sliced; 115g (4oz) red onion thinly sliced; 1 tsp olive oil; 150g (5oz) cooked cauliflower (or broccoli) chopped into bite-sized pieces; 2 medium eggs; 4 tbsp skimmed milk; 2 tbsp chopped fresh basil chives or flat-leafed parsley; 25g (1oz) reduced-fat soft cheese; 1 tbsp (5g) finely grated Parmesan cheese or hard vegetarian cheese; 

Meal type: Breakfast, Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 15 minutes

1. Put the mushrooms and onion in a small, non-stick frying pan and stir in the olive oil. The mixture will look too much for the pan at first, but the mushrooms and onions will cook down after a few minutes.

2. Fry together over a low heat for a good 10 minutes, or until the onions and mushrooms are soft and golden and there’s no excess liquid in the pan. Stir in the chopped cauliflower.

3. In a separate bowl, beat together the eggs, milk, herb and soft cheese and pour into the pan, over the vegetable mixture. Continue to cook over a low heat for a further five minutes, then sprinkle with the cheese and pop under a hot grill for 2–3 minutes to brown the top. Serve hot or cold with a fresh salad.

Cook's tip

The cooked frittata keeps well, wrapped in foil in the fridge for two days. Serve cold with salad. Add any leftovers at Step 1, such as roast chicken or chopped roasted vegetables.

Energy 988kJ 236kcal 12%

Carbs 13.3g -

Fat 11.5g Medium 16%

Saturates 3.5g Low 18%

Sugar 9.9g Low 11%

Salt 0.46g Low 8%

% = an adult's reference intake

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Ingredients

150g (5oz) chestnut mushrooms, sliced

115g (4oz) red onion, thinly sliced

1 tsp olive oil

150g (5oz) cooked cauliflower (or broccoli), chopped into bite-sized pieces

2 medium eggs

4 tbsp skimmed milk

2 tbsp chopped fresh basil, chives or flat-leafed parsley

25g (1oz) reduced-fat soft cheese

1 tbsp (5g) finely grated Parmesan cheese or hard vegetarian cheese

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Mushroom and cauliflower frittata

Cook's tip

Nutritional Information

Tried this at home?

Ingredients

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Egg and tomato wraps

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